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15 Simple Exercises and 20 Easy Recipes That Keep Your Heart Healthy

15 Simple Exercises and 20 Easy Recipes That Keep Your Heart Healthy

We all try to keep healthy and it goes without saying that the most important part of us to look after is our hearts. With the continuing battle against our expanding waistlines, as a nation we’re all at a higher risk of heart disease, heart attacks, high blood pressure, and high cholesterol levels due to our lifestyles. So how can we make a change? What can we do to reduce or eliminate these health problems completely, and more importantly, what can we eat and enjoy that’s good for our hearts in the long term?

Exercise is extremely important in maintaining and obtaining a healthy lifestyle. However, confusion comes into play when we see all the different types of exercises we can do, the number of machines with different resistant levels and speeds and the daunting weight rooms, it’s no surprise we’d opt out and just stay in the comfort of our own homes. Understanding which exercises are best for you is key to establishing an effective workout routine that you’ll be able to stick to.

The 15 Simple Exercises

Cardio:

Cardio is a great form of exercise, especially because it comes in so many different variations. So why is it good for your heart? Any exercise that gets your heart rate up will increase blood flow, and good heart health is essential in ensuring blood flow happens easily around the body to keep all your other organs with a sufficient amount of blood. In the first 15–20 minutes of cardio exercises, your body will tend to burn excess carbohydrates, but into longer durations, your body will start to burn off fat. This is not only great news for your waistline but it will also reduce the amount of stress on your heart. This stress reduction will make it less likely for you to suffer from any type of cardiac arrest, attack or any other cardiovascular problems. After a while of doing cardio, you will notice a massive difference in how you’re feeling—walking up stairs won’t be as strenuous, you’ll be able to rush for that bus or train without getting completely flustered and you’ll also find that you have more energy and are sleeping better.

1. Walking

Walking is a great way to start off a cardio programme. Don’t make it a leisurely stroll; make sure you’re moving quickly—a brisk walk is ideal. Make sure you get that heart rate up & build a bit of a sweat up! Start off between 15–20 minutes a day if you can. If this is too much or not enough, change it to suit your individual needs. Remember not to jump in too much too soon, take your time and build yourself up gradually.

2. Running

If walking is too slow or easy for you, then you can try running or jogging. This will be sure to get your heart rate up! If you’re new to running, start off doing some interval work so you’re combining running and walking. Be sure to wear appropriate running shoes & if you can, try to run on grass first as it puts less pressure on your joints.

3. Hiking

If running is too much and walking is to boring then give hiking a go! Climbing up and down those slopes and across different terrains will get your heart going and you’ll certainly have nice view to distract you from all the work you are doing. Make sure you have the right, supportive footwear, a map of the route you’re taking and bring plenty of water too!

4. Cycling

Cycling is a great form of exercise and is exciting too with the places it can take you! Be sure to get your heart pumping again, you can do interval training on the bike too—just increase your pace or your gear for 30 secs–1 min then come back down to a lower level to rest and then do it again. Make sure you wear the required safety gear and use relevant traffic signals if you’re on the roads!

5. Rowing Machine

This is a sure-fire way to get your heart going and to burn fat. Rowing machines use the biggest muscles in the body: your legs and your back. So you can be sure that your heart will be working hard to get the blood flowing around your whole body. Be sure to strap your feet in properly, position yourself comfortably so you’re not putting so much stress on your back & remember to start off at a lower level to build yourself up—if you’re not sure you’re doing it right as a member of staff or a personal trainer & they’ll be happy to help!

6. Swimming

For those of you who have sore or fragile joints, swimming is an ideal form of cardio as it doesn’t put any pressure on your joints. You could also try water aerobics if you don’t like the idea of swimming up and down continuously. Always be sure to pace yourself in the pool and to stay out of deeper water if you’re not a confident swimmer.

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7. Skipping

Skipping is a fantastic way to get your heart pumping. It will only take a short amount of time before you begin to feel tired if you’re not used to it. But the good thing is that you don’t have to do a whole lot to reap the benefits. Start off by doing it in intervals; 10–20 secs for no less than 5 minutes and then work your way up to doing it in longer sets.

Strength Training

While cardio will help get your heart going, strength training will ensure it stays strong. This type of training is to build and strengthen muscles and seeing as your heart is a muscle it seems logical that this would benefit it. Having a strong heart muscle will mean that it’s under less pressure to pump blood around your body and can work with ease to keep you alive. Strengthening the walls of your heart will make it less likely for you’re to suffer from myocardial ruptures, which is where the walls of the heart can tear due to thinning or weakness.

8. Plank

Planks are great; they’re a full body static workout. By using multiple muscle groups your heart will have to work to ensure they all get the blood supply they need. Aim for 30 sec–1 min. If a full plank is too hard, start off in an elbow plank position and be sure to keep your back and bum in line and parallel to the floor.

9. Squats

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    With or without weights squats will get your heart going. They’re extremely effective in burning calories which means your heart is working to do so! Be sure to keep your back straight and don’t let your knees past the tip of your feet when you bend.

    10. Lunges

    Forward_Lunge_with_Twist

      Again it’s effective with or without a weight. Lunges are good for your abs because of the control in movement and balance but they also workout your legs which, as mentioned before, are one of the biggest muscles in the body and that means your heart is working hard to keep them moving! Remember to keep your back straight, moving slowly and fluidly with the motion.

      11. Mountain Climbers

      These are very effective but that also means they’re not easy! This exercise will work your core, your arms and your legs. Which is great news for your heart because it’ll have to work hard but so will you! Start off in a high plank position, then in alternating movement pull your knee towards your chest. Keep your neck neutral and your back and bum in line. Start off by doing 10 secs on 10 secs off for 1 minute until you get used to the motion.

      12. Bicycle Crunches

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      cycling-crunches-4bestabscrunches

        This will work mostly your core, but you’ll be using you’re back muscles and legs too to keep the momentum. This will definitely build up your heart and keep it strong! Start off lying on your back, bring your legs up into a 90-degree angle and lift your shoulders off the ground with your hands behind your head. In one motion bring your left knee up towards your right elbow that will be moving across to meet it; do this on the other side and alternate between them continuously for as long as you can. Be sure to keep your neck neutral and extend your legs fully.

        13. Machines

        If you get the chance to go to the gym you can use whatever weight machine you like. Each should get your heart rate up & heart working which will mean it’s getting stronger. Be sure to read the instructions carefully and double check with a member of staff if you’re unsure and with you doctor if you’re unsure if you should use them.

        Cardio and Strength Training Combined:

        You don’t have to do cardio and strength separately; you can combine them and it’ll more than likely be just as good, if not better for you! These types of exercises will get your heart rate up just as you would while doing cardio but incorporate strength elements to build muscles and keep you fit and strong. It’s also a good way to burn fat too—all of which will increase the health of your heart and getting your waistline looking smaller!

        14. Body-Pump Classes

        This challenges all of your major muscle groups by using the best weight-room exercises such as squats, presses, lifts and curls. I can guarantee that will get your heart going and will work muscles you didn’t even know you had. It is a very convenient class and you’ll be glad you went! Make sure you use the appropriate weights and listen to the instructor to ensure you’re doing all the exercises correctly.

        15. Circuit Training

        I personally love circuit training, it’s so much fun. You do a variety of exercises which will mean you’re using different muscle groups and thanks to the different exercises it means the intensity will vary with each. This will mean your heart will work harder during certain exercises and this is what will help make it stronger and help you to burn fat! Make sure you listen carefully to instructions and again use the appropriate weights.

        20 Healthy Foods & Recipes

        As I mentioned previously the importance of eating the right foods and finding that balance between food and exercise. One thing we must make sure is that we actually enjoy the foods we are eating. I’ve looked around and pulled up some of the best foods for your heart and some delicious recipes to go with them. So let’s get started!

        1. Oatmeal

        A great way to start your day is with a hot bowl of oats. They are full of omega-3 fatty acids and potassium. Oats are packed with fibre which will keep you full and it will also help lower levels of LDL (bad) cholesterol which will keep your arteries clear! Add some fruit to add more flavour and work it up to include one of your 5-a-day. Find some more recipes here.

        2. Salmon

        Salmon is a great source of omega-3 fatty acids which can effectively lower blood pressure and prevent clotting. Two servings a week can significantly reduce your risk of a heart attack. So how to incorporate into a meal? Try some grilled salmon, with some watercress, salad and a poached egg. Here is how to do it.

        3. Avocado

        I personally love avocado! It can lower bad cholesterol as it’s packed with monounsaturated fats. Use it as a substitute for butter and put it on your toast with a poached egg, chop it up and add it to your salad or mix it with a banana, some low fat yoghurt or milk and have it as a smoothie! Here is one of my favourites.

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        4. Olive Oil

        Again, packed with monounsaturated fats it will help lower cholesterol and reduced your risk of heart disease. Use it cooking instead of sunflower oil, drizzle it over some season chicken or drizzle it over some chopped up sweet potatoes baked in the oven to give them that crispy texture. Click here to find more ways to add olive oil to your meals.

        5. Nuts

        Here comes that omega-3 fatty acids again and being packed with mono and polyunsaturated fats only means good things for your heart! Nuts are full of fibre so are great as a snack in between meals or you could add them to your salad to add that crunchy element. Don’t think adding nuts is a great idea? Here is why it is.

        6. Berries

        Strawberries, blueberries, raspberries, blackberries or whatever berry you like will help keep your heart healthy. They are full of anti-inflammatories which help lower the risk of cancer and heart disease. Add them to your cereal, mix them up in a smoothie or have them as part of a healthy snack! Here is an easy way to mix it up berry style.

        7. Spinach

        Spinach is full with folate, potassium, lutein and fibre. This combination will help reduce your risk of heart disease significantly. It is also easily incorporated into your diet. Try Tortellini, a spinach pasta. Add some tomato and basil sauce and you will have one of your five a day and a healthy pasta dish which is satisfyingly filling! Dying to try it? Here is how it is done.

        8. Flaxseed

        That omega-3 fatty acid is here again but this time it’s matched with omega-6 fatty acids which will help lower that bad cholesterol even more! Sprinkle it over your oatmeal in the morning or add it to your salad for the ultimate healthy meals! Here is a whole range of ways to add flaxseed to your diet.

        9. Red Wine

        Yes, you did read that right! It says red wine! As opposed to lowering bad cholesterol red wine actually helps to raise levels of good cholesterol. But take this within reason. Too much red wine can also have a negative impact on your health so relaxing with a glass after a long day or having it with a meal is fine, just remember to drink it responsibly! Click here for some more information on red wine.

        10. Tuna

        Packed with nutrients, folate and omega-3 fatty acids tuna is a great way to keep your heart healthy. Tuna salad, with mixed leaves, some seeds and a drop of olive oil is a great dish for lunch or dinner and will do amazing things for your heart. Here is how to make it.

        11. Carrots

        Carrots contain alpha-carotene, a carotenoid, which helps protect your heart against disease and bad LDL. Shred some over your salad or chop some up and have it as a snack. It’s got fibre in it too so it will help keep you full in between meals! Not sure how to incorporate it? Check this article out.

        12. Broccoli

        Vitamin C and E, potassium, folate, calcium and fibre broccoli is not only good for your heart but your health as a whole. A great recipe I found is baked potatoes, broccoli and cheese. It is delicious, worth the time it takes to cook and is packed full of goodness. Sounds good right? Well here is how to make it.

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        13. Edamame (Green Soy Beans)

        Soy protein can help lower blood triglyceride levels and lower bad cholesterol levels. Packed with fibre too they’re a great addition to a meals or as a tasty appetizer. Check out these easy edamame recipes.

        14. Tofu

        This is not exclusive to vegetarians. It’s packed with heart-healthy minerals and polyunsaturated fats which will help lower the risk of heart disease and lower that bad cholesterol. You can add it to your soup or mix it up in a stir fry! Try out this recipe.

        15. Sweet Potatoes

        Swap your white potatoes for these! They won’t spike your blood sugar levels and they’re full of fibre, vitamin A and lycopene which are all good in keep you and your heart healthy and free from diseases and clots. Try sweet potato fries; add some cinnamon, paprika or any seasoning to give it that extra added taste. Here is how to make them.

        16. Oranges

        These are rich in cholesterol fighting fibres and potassium which help control blood pressure and promotes good heart health. A refreshing glass of OJ can go a long way! You can even make your own marmalade and here is how.

        17. Barley

        The fibre in barley helps to lower bad cholesterol and blood sugar levels too. This can easily be added to stews, soups or replace it instead of white rice in your dinner. Check this out and thank me later!

        18. Low-Fat Yoghurt

        While yoghurts are usually associated with good bone health, low-fat yoghurts can help control high blood pressure levels. Add some fruit for a healthy snack or use it as a base in any smoothie recipe. Check out how to perfect it here

        19. Sardines

        Packed with omega-3s in the form of fish oils, sardines can increase the good cholesterol and reduces the risk of sudden heart attacks in those who have suffered from them before. Sardines go great in a salad, fresh is best but you can grill them too if you want to change it up a bit! Here is a great grilled sardine salad recipe.

        20. Green Tea

        Green has many flavors and is a great substitute if you want to kick that caffeine habit. Rich in antioxidants it will deliver a number of cardio benefits including reducing the risk of blood clots. So on these upcoming cold winter evenings, why not snuggle down with a nice cup of green tea? Find out more ways to use green tea here.

        Featured photo credit: Fitness woman ready for running at sunset or sunrise on beach. Female athlete in powerful starting line pose. via shutterstock.com

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        Last Updated on October 15, 2019

        How To Be Successful In Life? 13 Tips From The Most Successful People

        How To Be Successful In Life? 13 Tips From The Most Successful People

        What is success to you? How to be successful in life?

        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

        What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

        1. Think Big

          From Michelangelo Buonarroti, Great Renaissance Artist:

          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

          Imagine then, if he decided not to work as an artist.

          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
          Instead be ambitious.

          2. Find What You Love to Do and Do It

            From Oprah Winfrey, Media Mogul:

            “You know you are on the road to success if you would do your job and not be paid for it.”

            This is a good quote to remember and think about when you’re at work.

            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

            Not sure what your passion is yet? You should learn about this Motivation Engine first.

            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

            3. Learn How to Balance Life

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              From Phil Knight, CEO of Nike Inc.:

              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

              All too often, people think that to be successful, they need to make the object of their success their life.

              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

              4. Do Not Be Afraid of Failure

                From Henry Ford, Founder of Ford Motors:

                “Failure is simply the opportunity to begin again, this time more intelligently.”

                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                5. Have an Unwavering Resolution to Succeed

                  From Colonel Sanders, Founder of KFC:

                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                  This, in many ways relates to the above quote about learning from your failures.

                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                  6. Be a Person of Action

                    From Leonardo da Vinci, Renaissance Genius:

                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                    Think about it, picture someone like William Shakespeare:

                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                    Applying this to you?

                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                    7. Cultivate Positive Relationships

                      From Theodore Roosevelt, 26th President of America: “

                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                      People liked them. They wanted them to do well.

                      This is key to good leadership.

                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                      As such, help people and they may help you; and be good to people, and they my be good to you.

                      8. Don’t Be Afraid of Introducing New Ideas

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                        From Mark Twain, Famed Author:

                        “A person with a new idea is a crank until the idea succeeds.”

                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                        9. Believe in Your Capacity to Succeed

                          From Walter Disney, Founder of Walt Disney Company:

                          “If you can dream it, you can do it.”

                          Success has to be something you can imagine yourself achieving.

                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                          Keep dreaming!

                          10. Always Maintain a Positive Mental Attitude

                            From Thomas Jefferson, 3rd President of America:

                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                            11. Don’t Let Discouragement Stop You from Pressing On

                              From Abraham Lincoln, 16th President of America:

                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                              When surrounded by doubts, giving up can actually seem like a good idea.

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                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                              This is How Self Doubt Keeps You Stuck and How to Overcome It

                              12. Be Willing to Work Hard

                                From JC Penny, Founder of JC Penney Inc.:

                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                Whichever way you frame it, they say one thing:

                                True success comes from work.

                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                13. Be Brave Enough to Follow Your Intuition

                                  From Steve Jobs, Co-founder of Apple Inc.:

                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                  If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                  It’s like how your body can detect danger even when things seem safe.

                                  Ultimately then, you need to trust your own instincts.

                                  Final Thoughts

                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                  More to Help You Succeed in Life

                                  Featured photo credit: Ryan Wong via unsplash.com

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